Best foods for breastfeeding

It’s important to follow a healthy diet to ensure you are living your best life, even more important when your choices feed your little one. On the blog today I thought I would share my top food choices as a breastfeeding mama. 

Avocado 

Safe to say I am pretty much addicted to avocado. I ate it almost everyday when pregnant with my baby boy, and I continue to love it. Avocados are a great option when breastfeeding as they are high in omega-3 fatty acids and vitamins E, K and B6. 

Oats

Oats are a well known galactagogue - a form of food or herb that promotes breastmilk supply - which means they are a perfect choice for breastfeeding mothers. So enjoy your oats for breakfast mamas! 

Salmon

While some mamas choose not to consume meat or fish, as a pescatarian I personally love salmon. Salmon is rich in omega-3’s and makes a good source of protein for when you need that energy most. 

Brown Rice

Brown rice is a staple food in our household. As a busy Mum of two I often have little time to prepare lunch, so I will simply throw some ingredients together and pair with brown rice for a satisfying, high fibre meal.  

Chickpeas 

Chickpeas make a great edition to any meal - simply throw them in to a pasta or rice dish and you will be benefiting from the goodness of zinc, iron, high fibre and all that plant based protein.

Sweet Potato

Sweet potatoes are so yummy and filling. They are a good source of beta-carotene, vitamin B6 and fibre, so they make an excellent edition to any mamas diet. 

Spinach

Cooked spinach should form an essential part of your diet, whether you are breastfeeding or not! The benefits are just too good! Spinach is a good ‘ol original ‘superfood’ - it ticks off many vitamins and minerals in one neat green package - vitamins A, B6, C, E and K, magnesium, folate, potassium, copper and iron, just to name a few.

Oranges

Whether a breastfeeding mum can enjoy her oranges (or orange juice for that matter) really depends on the baby. Some babies, particularly those with reflux, can be sensitive to citrus, but some will tolerate it just fine. Oranges are well known to be one of the best sources of vitamin C, a good source of fibre, and they contain a range of other important vitamins and minerals, such as folate. 

Berries 

Again this depends on the baby, if you have a baby with reflux you probably want to steer clear of berries (such as strawberries, blueberries and raspberries). Berries, however, are a great source of antioxidents and fibre - and they make a yummy edition to any breakfast! 

Water 

Although not a ‘food’, plenty of water is absolutely essential for breastfeeding. I tend to keep a bottle of water with me at all times, one in the car and a couple on my bedside table so that I remember to fill up. 

Disclaimer: I am by no means a doctor or dietician so please do not take my post as medical advice, the above is purely my personal thoughts on breastfeeding nutrition.

Thanks for reading! 

bestfoodsforbreastfeeding